| Amount | Ingredient | $ / day | Source | |
|---|---|---|---|---|
| 310 | g | Fine Powdered Oats | $2.27 | Bulk Powders |
| 177 | g | Whey Protein Concentrate | $3.55 | Bulk Powders |
| 2 | g | Methyl Sulfonyl Methane | $0.05 | Bulk Powders |
| 54 | g | LoGI Cane Sugar | $0.26 | Coles |
| 16.65 | g | Lecithin | $0.51 | Coles |
| 1.92 | g | Table Salt | $0.01 | Coles |
| 3.201 | g | Potassium Chloride | $0.06 | iHerb |
| 25 | ml | Flaxseed oil | $1.33 | Coles |
| 1 | pill | centrum mens 50 | $0.31 | Coles |
Amounts for: Total Daily Cost: | $8.35 | Add Ingredients to Amazon Cart | ||
| Calcium 110% | • | Vitamin A 75% |
| Chloride 100% | • | Vitamin B6 962% |
| Chromium 286% | • | Vitamin B12 1875% |
| Copper 193% | • | Vitamin C 200% |
| Iodine 100% | • | Vitamin D 200% |
| Iron 72% | • | Vitamin E 215% |
| Magnesium 214% | • | Vitamin K 55% |
| Manganese 670% | • | Thiamin 564% |
| Molybdenum 111% | • | Riboflavin 378% |
| Phosphorus 251% | • | Niacin 129% |
| Potassium 113% | • | Folate 100% |
| Selenium 292% | • | Pantothenic Acid 284% |
| Sodium 101% | • | Biotin 180% |
| Sulfur 100% | • | Choline 108% |
| Zinc 190% |
| Macro | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calories (kcal) | 2010 | 2402 | 120% | |
| Carbohydrates (g) | 250 | 250.3 | 100% | |
| Protein (g) | 114 | 177.78 | 156% | |
| Total Fat (g) | 45 | 75.12 | 167% | |
| Saturated Fat (g) | 0 | 14.59 | ||
| Monounsaturated Fat (g) | 0 | 0 | ||
| Polyunsaturated Fat (g) | 0 | 0 | ||
| Omega-3 Fatty Acids (g) | 0.75 | 14.4 | 1921% | |
| Omega-6 Fatty Acids (g) | 1.5 | 20.24 | 1349% | |
| Total Fiber (g) | 27.25 | 31 | 50 | 114% |
| Soluble Fiber (g) | 0 | 0 | ||
| Insoluble Fiber (g) | 0 | 0 | ||
| Cholesterol (mg) | 0 | 0 | 300 |
| Vitamins | Target | Recipe | Max | % |
|---|---|---|---|---|
| Vitamin A (IU) | 5000 | 3750 | 10000 | 75% |
| Vitamin B6 (mg) | 1.3 | 12.5 | 100 | 962% |
| Vitamin B12 (ug) | 2.4 | 45 | 1875% | |
| Vitamin C (mg) | 90 | 180 | 2000 | 200% |
| Vitamin D (IU) | 400 | 800 | 4000 | 200% |
| Vitamin E (IU) | 30 | 65 | 1500 | 215% |
| Vitamin K (ug) | 120 | 66 | 55% | |
| Thiamin (mg) | 1.2 | 6.77 | 564% | |
| Riboflavin (mg) | 1.3 | 4.91 | 378% | |
| Niacin (mg) | 16 | 20.65 | 35 | 129% |
| Folate (ug) | 400 | 399 | 1000 | 100% |
| Pantothenic Acid (mg) | 5 | 14.22 | 284% | |
| Biotin (ug) | 30 | 54 | 180% | |
| Choline (mg) | 550 | 592.19 | 3500 | 108% |
| Minerals | Target | Recipe | Max | % |
|---|---|---|---|---|
| Calcium (g) | 1 | 1.1 | 2.5 | 110% |
| Chloride (g) | 2.3 | 2.3 | 100% | |
| Chromium (ug) | 35 | 100 | 600 | 286% |
| Copper (mg) | 0.9 | 1.74 | 10 | 193% |
| Iodine (ug) | 150 | 150 | 1100 | 100% |
| Iron (mg) | 20 | 14.4 | 45 | 72% |
| Magnesium (mg) | 400 | 854.6 | 214% | |
| Manganese (mg) | 2.3 | 15.4 | 670% | |
| Molybdenum (ug) | 45 | 50 | 2000 | 111% |
| Phosphorus (g) | 0.7 | 1.755 | 4 | 251% |
| Potassium (g) | 3.5 | 3.952 | 6 | 113% |
| Selenium (ug) | 55 | 160 | 400 | 292% |
| Sodium (g) | 1.05 | 1.062 | 101% | |
| Sulfur (g) | 2 | 2 | 100% | |
| Zinc (mg) | 11 | 20.92 | 40 | 190% |
